May 1, 2017

 

a) WARM UP:

  • 500 m Row

3 Rounds:

  • 5 Slow Air Squats
  • 10 Sit Ups
  • 15 Mountain Climbers

Take an empty bar and warm up the back squat.

b) STRENGTH:

E2MOM Squat work – %age is based on your 1rm Back Squat

  • Set #1 – 5 Back Squats @ 70%
  • Set #2 – 3 Back Squats @ 75%
  • Set #3 – 1 Back Squats @ 80%
  • Set #4 – 5 Back Squats @ 75%
  • Set #5 – 3 Back Squats @ 80%
  • Set #6 – 1 Back Squats @ 85%
  • Set #7 – 5 Back Squats @ 80%
  • Set #8 – 3 Back Squats @ 85%
  • Set #9 – 1 Back Squats @ 90%
  • Set #10 – 15 Front Squats @ 52%
c) WOD:

2 Rounds:

  • 10 Deadlifts (275/185)
  • 20 Handstand Pushups
  • 30 Front Squats (95/65)

**one bar – unload and load as necessary

d) ACCESSORY WORK:

3 Sets, resting as needed between sets:

  • 20 Kettlebell Front Rack Reverse Lunges (35/25)
  • 20 GHD Back Extensions or Banded Good Mornings

Rest a bit and then:

  • 800 m Sled Drag (135/90)
e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD